Domain 3: Program Design Flashcards
Increases joint range of motion, improves muscle imbalances, and corrects altered joint motion; autogenic inhibition.
*Use for Phase 1 training.
Corrective flexibility
Improves extensibility of short tissue and increases neuromuscular efficiency; reciprocal inhibition.
*Use for Phase 2, 3 & 4 training.
Active flexibility
Maintains integrated, multi planar soft tissue extensibility and optimal neuromuscular control; full ROM.
*Use for Phase 5 of training.
Functional flexibility
- Gentle pressure breaks up knots within muscle and helps release unwanted tension.
- Autogenic inhibition
Self-myofascial release (SMR / Foam Roll)
- Passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds.
- Autogenic inhibition.
Static stretching
- Uses agonists and synergists to dynamically move joints into a range of motion.
- Reciprocal inhibition
Active-isolated stretching
- Uses force production and momentum to move joints through full ranges of motion.
- Reciprocal inhibition.
Dynamic stretching
- 4/2/1 Tempo
* Lower weight and higher reps in an unstable, but controlled, environment
Stabilization (Phase 1)
- 2/0/2 tempo
* Moderate to heavy weight, low to moderate reps with full range of motion.
Strength (Phases 2,3,4)
- Explosive tempo
* Light weight, moderate reps with full range of motion.
Power (Phase 5)
Progressive cardio training that ensures continual adaptation and minimizes the risk of overtraining and injury.
Stage training
Used to improve cardio for apparently healthy sedentary adults.
- Uses HR zone 1.
- Start slowly, work up to 30-60 minutes of exercise.
Stage I
For individuals with low-to-moderate cardio fitness who are ready to train at higher intensities.
- Uses HR zone 2 intervals, with zone 1 for recovery.
- 1 minute in zone 2, 3 minutes in zone 1 (1:3 work/rest ratio).
- Progress unsung 1:2 and eventually 1:1 work-to-rest ratios.
Stage II
For advanced exercisers with moderately high cardio fitness levels; increases capacity of energy systems needed at the Power Level.
- Uses HR zones 1,2 & 3
- Once per week is adequate, with Stage II and Stage I days needed to avoid overtraining.
Stage III
Little motion through the spine and pelvis; improves neuromuscular efficiency and intervertebral stability.
Core-Stabilization (Phase 1)
Dynamic eccentric and concentric movements with full range of motion; improves dynamic stabilization, concentric and eccentric strength, and neuromuscular efficiency.
Core-Strength (Phase 2, 3, 4)
Full range of motion at functionally applicable speeds; improves rate of force production.
Core-Power (Phase 5)
Recruit core stabilizers by drawing the navel toward the spine (local stabilization system).
Drawing-in maneuver
Contracting abdominals, lower back, and glutes together to stabilize the trunk (global movement system).
Bracing
Little joint motion; improves reflexive (automatic) contractions to increase joint stability.
Balance - stabilization (Phase 1)
Dynamic eccentric and concentric movement of the balance leg with full range of motion; improves neuromuscular efficiency of entire HMS.
Balance - Strength (Phase 2, 3, 4)
Develops proper deceleration; transitions dynamic state to a co trilled stationary position; reactive joint stabilization.
Balance - Power (Phase 5)
Quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action.
Plyometric (reactive) training
Transition between eccentric (loading) and concentric (unloading) muscle actions during plyometric movements; the faster the switch, the more powerful the concentric action.
Amortization (transition) phase
